February is Heart Month, a time to focus on cardiovascular health, raise awareness about heart disease, and inspire meaningful action. As the leading cause of death worldwide, heart disease impacts millions, but it’s also highly preventable with the right steps.
We spoke with Dr. Cox, a heart health advocate at M3 Wake Research, and the M3 Wake team to learn practical tips for improving heart health, discuss the impact of clinical trials, and share how their research is shaping the future of cardiovascular care.
Why Heart Month Is More Than a Reminder
“Heart Month is about more than just raising awareness,” says Dr. Cox. “It’s a chance to take control of your heart health, one step at a time.”
Heart Month is a time to focus on more than just awareness—it’s about action. Whether it’s starting a new exercise routine, signing up for a clinical trial, or simply talking to loved ones about their heart health, every small step counts.
Did you know heart disease is the leading cause of death worldwide? That means most of us either know someone affected by heart problems or might be at risk ourselves. Heart Month is a perfect reminder to pause and ask:
- Am I doing everything I can to protect my heart?
- What small changes could make a big difference in my health?
“When people understand the risk factors and take proactive measures, we see lives transformed. Heart Month gives us the perfect platform to share resources and inspire change.”
The Building Blocks of Better Heart Health
Eat with Your Heart in Mind
Research shows that a “heart-healthy diet” can improve overall health. One of the simplest ways to take care of your heart is through your diet. A heart-healthy diet is all about balance:
- What to include: Fruits, vegetables, whole grains, lean protein, and healthy fats like those from avocados and nuts.
- What to avoid: Processed foods, excess salt, trans fats, and sugary snacks.
Dr. Cox highlights the undeniable connection between diet and cardiovascular health. “Your diet directly influences your heart. Focus on whole, nutrient-rich foods while cutting back on processed meals, excessive salt, and sugary snacks. Even small changes, like adding a serving of vegetables or swapping fried snacks for nuts, can have a ripple effect. Starting small makes these habits easier to maintain in the long run.”
💡 Heart Healthy Wake Tip: Start with one small change—swap chips for nuts or sugary drinks for water.
Stay Active and Get Moving
Your heart is a muscle, and like any muscle, it gets stronger with exercise. The American Heart Association recommends at least 150 minutes of moderate activity (like brisk walking) per week, or 75 minutes of vigorous exercise (like jogging).
“Exercise is one of the most powerful tools for heart health,” says Dr. Cox. “But it doesn’t have to feel like a chore. The goal is to keep moving in ways that work for your lifestyle. Even walking during your lunch break or taking the stairs can boost your cardiovascular system. It’s not about perfection—it’s about persistence.”
Aim for at least 150 minutes of moderate activity per week. Whether it’s yoga, dancing, or gardening, find something you enjoy to make it part of your routine.
💡 Heart Healthy Wake Tip: Feeling overwhelmed? Start small—take a walk during your lunch break or dance to your favorite song in the kitchen.
Tackle Stress Before It Tackles You
Stress isn’t just a mental health concern; it directly impacts your heart. Chronic stress can lead to high blood pressure and unhealthy coping behaviors like overeating or skipping exercise. Stress can take a toll on your heart, leading to high blood pressure and unhealthy coping habits. Dr. Cox advises mindfulness practices like deep breathing or journaling.
“Stress isn’t just emotional—it’s physical. Chronic stress can strain your heart over time,” he explains. “Start small—dedicate five minutes a day to unwinding. Whether it’s meditating, stretching, or stepping outside for fresh air, it all adds up.”
💡 Heart Healthy Wake Tip: Try the “4-7-8” breathing method: inhale for four seconds, hold for seven seconds, and exhale for eight seconds to calm your nervous system.
Sleep and Hydration: Two Overlooked Essentials
Not getting enough sleep can increase your risk of heart disease. Your heart needs rest just as much as your muscles do, so adults should aim for 7–9 hours of sleep per night.
“Poor sleep disrupts the body’s natural repair processes, including cardiovascular recovery. Creating a consistent bedtime routine can significantly improve sleep quality.” “Hydration is equally critical. Dehydration makes your heart work harder to circulate blood.” Dr. Cox. “To avoid this, Aim for 6–8 glasses of water daily, and swap sugary drinks for water whenever you can.”
Know Your Numbers, Empower Your Health
Awareness is the foundation of prevention. If you know your numbers, you can address potential risks before they escalate and reduce your risk of heart disease.
Track your key numbers:
- Blood Pressure: Target 120/80 mmHg or lower.
- Cholesterol Levels: Focus on keeping LDL (“bad cholesterol”) low and HDL (“good cholesterol”) high.
- Blood Sugar: Especially crucial if you have a family history of diabetes.
How Clinical Trials at M3 Wake Are Changing Lives
Clinical trials are a cornerstone of progress in cardiovascular care. M3 Wake Research, known for its innovative heart health studies, emphasizes how participation helps both individuals and the broader medical community.
“Clinical trials are more than experiments—they’re lifelines,” says the M3 Wake team. “They provide patients access to groundbreaking treatments while advancing the science of heart care.”
Dr. Cox shares:
“Participants in clinical trials often feel a sense of empowerment. Not only do they contribute to medical advancements, but they also receive personalized care and cutting-edge therapies.”
💡 Getting Involved: M3 Wake offers a variety of heart-focused clinical trials tailored to individual needs. Their team works closely with participants to ensure safety and comfort throughout the process.
FAQs from Patients
Can lifestyle changes make a difference even if heart disease runs in my family?
Dr. Cox: “Absolutely. While genetics play a role, consistent healthy habits like eating well, exercising, and managing stress can significantly reduce your risk.”
Are clinical trials safe?
M3 Wake: “Yes. Every trial follows strict ethical and safety guidelines, ensuring participants are well cared for.”
Do clinical trials cost money to join?
M3 Wake: “No, participants are not charged to join. In some cases, they may even receive compensation for their time.”
How can I encourage my family to prioritize heart health?
Dr. Cox: “Lead by example. Cook nutritious meals, plan family walks, or set hydration goals together. Small steps can inspire collective change.”
Make Heart Month Count
“Your heart powers every moment of your life,” says Dr. Cox. “By making small, intentional changes and considering opportunities like clinical trials, you can ensure it stays strong for years to come.”
This Heart Month, don’t just reflect—take action. Whether it’s improving your diet, committing to regular exercise, or exploring research opportunities, every step forward matters.
Let this February be the start of your heart-healthy journey. With support from Dr. Cox, M3 Wake Research, and your own determination, you have the tools to protect your heart and inspire those around you to do the same.
